Kneel beneath an overhead anchor and pull the band downward in a vertical motion to work the latissimus dorsi and upper back. Maintain a controlled tempo throughout each repetition.
How to do the Band Kneeling Pulldown#
- Secure the band to a high anchor and kneel so the handles are positioned at the back of your head.
- Brace your core and keep your chest upright and shoulders down.
- Pull the handles straight down by driving your elbows toward your thighs until the elbows reach the tops of your thighs.
- Slowly resist the band's tension as you return to the starting position.
- Repeat for the prescribed number of repetitions.
Muscles worked#
- Primary: Lats (Latissimus Dorsi)
- Secondary: Biceps (Biceps Brachii), Upper back (Rhomboids & Middle Trapezius), Rear delts (Posterior Deltoid)
Common mistakes#
- Using a trunk swing instead of pulling with the back muscles.
- Allowing the band to snap back on the return instead of controlling it.
- Letting the shoulders ride up toward the ears during the pull.
